Studies show sleeping well has a profound effect on a person's energy, mood, stress level, and overall health. That's why it becomes frustrating when you have trouble falling asleep. Remember that promoting a good night sleep starts hours before you lie down.
Exercise
Regular exercise often helps people fall asleep faster and wake up refreshed. But according to familyresource.com, experts recommend vigorous exercise not be conducted any more than three hours before bed. Instead, work out between five to six hours before bed to induce sleepiness at the appropriate time.
Unwind mentally
About a half hour to an hour before bed, participate in a low-level activity such as reading or listening to music. According to shuteye.com, listening to soothing music helps a person relax and promotes better sleeping. Also, try releasing tension from your body by meditating or taking a warm bath. As you lie down, avoid worrying about the problems of the day or tomorrow's troubles.
No Midnight Snacks
As tempting as it might be, consuming heavy foods or drinking caffeine induces indigestion and prevents sound sleep. If you must have a small snack, try a high-carb snack like crackers or pretzels. These lighter food types are more prone to help you relax. Instead of coffee, swap with non-caffeinated tea or a glass of warm milk. Milk contains tryptophan, a chemical that may aid sleep.
